MommyMandy l California Mom Blog

Holy Zzz: The Perfect Sleep Sanctuary

Sleep well and don’t let the bedbugs bite. Although to be fair, you wouldn’t feel the bite of a bedbug because they inject an anesthetic fluid as they do. But you may wake up covered in little red spots if you happen to have an allergic reaction to their bites. But that isn’t the only thing that makes this saying a little odd. It seems to imply that only the bedbugs could disturb your sleep, while in truth the main person who is responsible for stealing your sleep is often yourself. As unbelievable as it sounds, most people who suffer from a disturbed sleep or lack of sleep are in some way or another guilty of damaging the quality of their resting time. Indeed, ignore the bedbugs: if you want to wake up from a good night sleep feeling refreshed and energized, you need to turn your bedroom into a sleep sanctuary. While this doesn’t mean that you need to fill the room with religious tapers and Christian icons, there’s an element to keep from the definition of a sanctuary. It’s holiness. Your sleep is precious, and your bedroom, your lifestyle, and your behavior have to reflect it. Without sleep, you die. So make sure that you can have the best of nights every single night.

Proper Furniture For The Right Feeling

There’s no night sleep in a bedroom that is poorly equipped to fit the purpose. Your bedroom should have the right furniture to support your relaxing night sleep. What is the right furniture? Naturally, the bed plays a key role in the bedroom – it is difficult to sleep comfortably without a bed – but you need to consider the whole the room. A clean bedroom will help you feeling more relaxed as you fall asleep. This means that the wardrobe should be large enough for all the clothes, and should be provided with a door. If there is a desk in the room, you should have additional storage elements, such as a set of drawers or shelves to keep the desk clear and clean. Additionally, try to avoid leaving your clothes lying on the floor at the end of the day. This will disturb the peaceful atmosphere of the room and impact on the quality of your rest. Use a coat hanger instead, or the laundry basket if you don’t want to wear them again.

No More Hot Sleeping

Sleeping is an art that is difficult to master. But it is worth getting it right: You will feel full of energy in the morning! As a general rule of the thumb, it is recommended to maintain the temperature in the bedroom between 60 and 67 degrees Fahrenheit. This is the ideal temperature for your body to be able to shut down daytime functions and let your brain relax. Unfortunately, this is more easily said than done. Most people like to sleep under a thick duvet, as this looks more comfortable and relaxing. It’s hard not to overheat in those conditions without clever tips to cool down for warm sleepers. An easy way to keep your thick duvet without sweating all night long is to keep the top of your head uncovered: You lose a lot of heat through your head, and this can help to regulate your body temperature. Additionally, you could simply choose to stick your feet out from under the duvet. This is the most effective way to cool down quickly.  

 

Feng Shui My Sleep

Are you happy with your bedroom décor? Do you feel nourished and relaxed in it? If you are not sure about the answers to these questions, you might want to have a look at what the Feng Shui philosophy has to offer to help you. Feng Shui is more than a concept of the Yin and the Yang; it also provides valuable recommendations and tips for harmonious interior décors. While you may not want to follow everything to the letter, you will find a lot of pragmatic elements that are still valid in your everyday life. Feng Shui focuses interior décor on neutral and natural color schemes that tend to be the colors of all skin tones – from porcelain to dark chocolate. These are renowned for creating a soothing and positive energy around your sleep.

Put The Mind To Sleep

Modern life involves a lot of screen time, whether you are watching your favorite TV show or checking your Facebook status on your smartphone. Unfortunately, what most people ignore is that too much screen time in the evening can keep you from having a refreshing night sleep. Indeed, the specific wavelengths of screen light can suppress the impact of melatonin in the brain, which is a sleep hormone that is responsible for regulating your sleep-wake cycling throughout the night. The abundance of screen time before bed forces your brain to believe that it isn’t night time. As a result, it will actively try to wake you up all night long between each sleep cycle. This is why sleep scientists suggest stopping any screen activity up to one hour before going to bed. This implies that you should stop watching TV at around that time. Maybe you can prepare a bedtime book to keep you company during the last 60 minutes of the day.

Memory Foam-idable

There is no good night sleep without a good mattress. However, it’s important to remember that your body changes with time and that the mattress you might have bought a few years ago is not fitted for your new shape anymore. If you are among those lucky people who can maintain their fitness level and weight, this doesn’t mean that you should stick to the same mattress. Your mattress will need regular changing as its firmness reduces over time; every 5 to 8 years is a good time to try a new mattress. The same argument is valid for your pillow too. Waking up with neck pain is never the sign of a refreshing night of sleep.

 

Release The Tensions

You are constantly under pressure, whether they are physical or emotional. At the end of the day, it’s important to release your body and your mind from all the tensions that you’ve accumulated before you can go to bed. For some people, a glass of alcohol can help. But you should stay away from it: Relying on alcohol to relax is the best way to stay awake all night long! Try instead a simple yoga routine that can help you to relax your mind and your body. You will gradually feel your tensions easing as you breathe deeply through each move. There’s no need to be a yogi master to learn to relax properly. So give it a try and feel the difference.

Change Your Eating And Drinking Habits

Dieticians and sleep specialists agree that certain types of food can help you to sleep better, while other can damage your sleep cycle. Tryptophan, for example, which is common in turkey, soy beans, and pumpkin seeds, is responsible for inducing sleep. Whole grains are not directly linked to your sleep, but they help your body absorb tryptophan foods. Food that is naturally rich in melatonin, the sleeping aid hormone that is produced by the brain, is a great pillow boost in your diet. Try cherries, if you’ve got a sweet tooth, as they are one of the main sources of natural melatonin. But stay away from alcohol and caffeine, as these will disturb your sleep patterns and cause frequent interruptions of your sleep cycle during the night. As a result, you’ll feel more tired when you wake than you did when you went to bed!

 

About the Author

Amanda Acuña an influential Mom Blogger. She created MommyMandy as an online resource to the parenting community. She is married to her high school sweetheart and has three daughters, ages 14,11, 5 and a son who is 2. They currently reside in Texas.

4 Responses to “Holy Zzz: The Perfect Sleep Sanctuary”

  1. Sarah Hayes says:

    this is definitely something I need help with. thank you for the tips! hoping to get a better nights sleep tonight

  2. Lisa Coomer Queen says:

    These are great tips for getting good sleep. You are right, it should be our sanctuary for sleep. I love to sleep in the cool. Thanks for all the ideas.

  3. Terri S. says:

    These are very good tips to help everyone get a good night’s sleep. I have always been able to sleep when my bedroom is cooler. I lower my thermostat to 64 degrees at night. I have recently turned off my TV and notebook computer in my bedroom an hour before going to sleep. It really does work. I know the tryptophan in turkey makes me groggy but I didn’t know that cherries are rich in the sleep aid melatonin – thanks for this info.

  4. Erin Will says:

    I have such a hard getting to sleep and getting a good night sleep, great tips!! Love your bedding set also!

Leave a Reply